Sat 14th Jan 2023 at 8:55am by chicke80
Run > Long Run
- drizzle
-
Time
2:45:28
-
Miles
21.96
-
Min/mi
7:32
-
Pacing
64%
-
WAVA
63.80
-
Stride(cm)
111
-
Cals
1398
-
Cadence
193
-
BPM
148
-
%MHR
83.4
-
B/mi
1118
-
Asc(m)
90
-
Hillscore
2
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 5:13(5:13/km) 132/142bpm [689b/km] 52cal 11.49/13.17kmph
2) 1km - 4:48(4:48/km) 151/161bpm [726b/km] 60cal 12.48/13kmph
3) 1km - 4:45(4:45/km) 155/161bpm [736b/km] 61cal 12.64/12.97kmph
4) 1km - 4:46(4:46/km) 161/167bpm [767b/km] 63cal 12.6/12.77kmph
5) 1km - 4:50(4:50/km) 161/167bpm [778b/km] 64cal 12.42/12.7kmph
6) 1km - 4:50(4:50/km) 160/165bpm [774b/km] 63cal 12.41/12.87kmph
7) 1km - 4:52(4:52/km) 163/170bpm [794b/km] 64cal 12.32/13.03kmph
8) 1km - 4:50(4:50/km) 163/168bpm [787b/km] 64cal 12.43/12.66kmph
9) 1km - 4:52(4:52/km) 161/165bpm [783b/km] 63cal 12.34/12.43kmph
10) 1km - 4:46(4:46/km) 159/165bpm [757b/km] 60cal 12.6/13.33kmph
11) 1km - 4:47(4:47/km) 164/175bpm [783b/km] 63cal 12.56/12.7kmph
12) 1km - 4:50(4:50/km) 157/170bpm [758b/km] 56cal 12.43/12.53kmph
13) 1km - 4:44(4:44/km) 153/160bpm [724b/km] 46cal 12.67/13.1kmph
14) 1km - 4:50(4:50/km) 154/162bpm [744b/km] 49cal 12.41/12.9kmph
15) 1km - 4:49(4:49/km) 158/164bpm [761b/km] 56cal 12.45/13.4kmph
16) 1km - 4:38(4:38/km) 162/170bpm [751b/km] 57cal 12.95/13.81kmph
17) 1km - 4:48(4:48/km) 153/167bpm [733b/km] 40cal 12.52/12.56kmph
18) 1km - 4:50(4:50/km) 150/154bpm [725b/km] 33cal 12.42/13.1kmph
19) 1km - 4:37(4:37/km) 155/159bpm [714b/km] 43cal 13.02/13.27kmph
20) 1km - 4:32(4:32/km) 147/158bpm [667b/km] 31cal 13.23/14.24kmph
21) 1km - 4:34(4:34/km) 137/156bpm [627b/km] 16cal 13.11/13.74kmph
22) 1km - 4:34(4:34/km) 137/141bpm [625b/km] 13cal 13.16/13.37kmph
23) 1km - 4:30(4:30/km) 138/139bpm [620b/km] 14cal 13.35/13.67kmph
24) 1km - 4:31(4:31/km) 138/140bpm [624b/km] 16cal 13.26/13.84kmph
25) 1km - 4:32(4:32/km) 138/140bpm [625b/km] 15cal 13.25/13.71kmph
26) 1km - 4:27(4:27/km) 141/144bpm [629b/km] 20cal 13.46/13.6kmph
27) 1km - 4:25(4:25/km) 138/145bpm [610b/km] 17cal 13.57/14.24kmph
28) 1km - 4:31(4:31/km) 144/149bpm [651b/km] 25cal 13.27/13.37kmph
29) 1km - 4:30(4:30/km) 136/149bpm [612b/km] 18cal 13.33/14.11kmph
30) 1km - 4:27(4:27/km) 133/142bpm [591b/km] 16cal 13.5/14.08kmph
31) 1km - 4:29(4:29/km) 141/147bpm [631b/km] 22cal 13.4/13.87kmph
32) 1km - 4:25(4:25/km) 141/147bpm [623b/km] 28cal 13.58/14.21kmph
33) 1km - 4:30(4:30/km) 144/148bpm [649b/km] 31cal 13.32/14.51kmph
34) 1km - 4:41(4:41/km) 143/147bpm [669b/km] 31cal 12.83/14.44kmph
35) 1km - 4:45(4:45/km) 138/145bpm [657b/km] 22cal 12.61/14.38kmph
36) 0.34km - 1:41(4:57/km) 133/140bpm [659b/km] 6cal 12.11/14.14kmph
5:13 4:48 4:45 4:46 4:50 4:50 4:52 4:50 4:52 4:46 4:47 4:50 4:44 4:50 4:49 4:38 4:48 4:50 4:37 4:32 4:34 4:34 4:30 4:31 4:32 4:27 4:25 4:31 4:30 4:27 4:29 4:25 4:30 4:41 4:45 1:41
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
1.00 |
9:05 |
9:05 +54
|
9:05 |
137 114-160 |
1245 |
190 130-204 |
21/6 |
2.00 |
16:43 |
7:37 |
7:37 |
156 148-162 |
1189 |
191 188-196 |
16/14 |
3.00 |
24:25 |
7:42 |
7:42 |
161 155-167 |
1240 |
192 188-198 |
9/12 |
4.00 |
32:14 |
7:49 |
7:49 |
162 153-170 |
1267 |
191 188-202 |
9/11 |
5.00 |
40:01 |
7:47 |
7:47 |
162 157-168 |
1261 |
191 186-194 |
15/11 |
6.00 |
47:48 |
7:47 |
7:47 |
160 156-165 |
1245 |
191 188-194 |
10/9 |
7.00 |
55:28 |
7:40 |
7:40 |
163 148-174 |
1250 |
193 188-202 |
9/9 |
8.00 |
1:03:09 |
7:41 |
7:41 |
154 147-164 |
1183 |
192 188-202 |
15/6 |
9.00 |
1:10:58 |
7:48 |
7:48 |
155 144-163 |
1210 |
191 188-198 |
7/9 |
10.00 |
1:18:29 |
7:31 |
7:31 |
160 153-169 |
1203 |
195 188-214 |
13/9 |
11.00 |
1:26:15 |
7:46 |
7:46 |
150 137-165 |
1166 |
191 188-194 |
8/6 |
12.00 |
1:33:41 |
7:26 |
7:26 |
154 147-159 |
1145 |
192 186-196 |
13/6 |
13.00 |
1:43:09 |
9:28 +2:11
|
9:28 |
140 114-158 |
1326 |
192 110-206 |
14/15 |
14.00 |
1:50:29 |
7:19 |
7:19 |
137 132-141 |
1003 |
194 190-210 |
11/10 |
15.00 |
1:57:47 |
7:18 |
7:18 |
138 136-140 |
1008 |
194 190-202 |
5/13 |
16.00 |
2:05:01 |
7:14 |
7:14 |
139 133-143 |
1005 |
194 190-198 |
4/12 |
17.00 |
2:12:51 |
7:51 +42
|
7:51 |
139 126-147 |
1090 |
193 114-202 |
10/4 |
18.00 |
2:20:42 |
7:50 +34
|
7:50 |
139 119-148 |
1090 |
193 114-198 |
3/12 |
19.00 |
2:29:04 |
8:22 +1:11
|
8:22 |
135 103-143 |
1129 |
195 118-230 |
9/8 |
20.00 |
2:37:22 |
8:18 +1:09
|
8:18 |
142 116-148 |
1179 |
195 110-224 |
8/13 |
21.00 |
2:45:13 |
7:51 +40
|
7:51 |
143 124-148 |
1122 |
197 114-220 |
7/10 |
21.96 |
2:55:23 |
10:10 +2:32
|
10:36 |
137 122-145 |
1453 |
199 98-224 |
9/11 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
94.1 |
193 |
21.9 |
2:44:51 |
7:36 |
Walk |
4.8 |
115 |
0 |
8:34 |
3:58:04 |
Still |
0.0 |
- |
- |
1 |
- |
Pause |
1.1 |
- |
- |
1:57 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:44 |
6:58 |
45.13% |
More |
800m |
3:30 |
7:02 |
51.58% |
More |
1km |
4:24 |
7:05 |
53.54% |
More |
Mile |
7:08 |
7:08 |
56.57% |
More |
5k |
22:31 |
7:15 |
61.00% |
More |
5 miles |
36:56 |
7:23 |
60.41% |
More |
10k |
46:18 |
7:27 |
60.10% |
More |
10 miles |
1:16:55 |
7:41 |
59.73% |
More |
Half |
1:41:03 |
7:43 |
60.11% |
More |
20 miles |
2:35:52 |
7:48 |
61.28% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:45 |
5:45 |
70.26 |
5km |
19:44 |
6:21 |
69.60 |
5M |
33:07 |
6:37 |
67.37 |
10km |
41:56 |
6:45 |
66.37 |
10M |
1:10:21 |
7:02 |
65.30 |
Half |
1:34:21 |
7:12 |
63.88 |
20M |
2:29:28 |
7:28 |
63.90 |
Mara |
3:20:29 |
7:39 |
63.52 |
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